Your 5-Day Reset guide

Simple, guided daily steps to 
support stress, 
energy & cortisol balance


Hi lovely,

Welcome to your Reset Guide! 

This is your hub for all five days. Over this time, we’ll take gentle, practical steps to support your energy, calm your stress, and reconnect with your body. 

You’ll find daily guidance, reflections, and simple actions that fit into real life - no pressure, no perfection.

Plus, you’ll have access to bonus guides, super short videos and a surprise wellness check-in to help you continue your journey. Each day is literally 10 mins of self care with intention. 

Let’s get started! 

Carolyn xo                                         Watch here "hello and welcome" video from Carolyn

Day 1 - Setting Intention & Gentle Hydration 

Today is all about setting intention and gently supporting your body with hydration. When we’re under prolonged stress, cortisol can stay elevated - keeping us wired, tired, and disconnected from our body’s signals.

This reset begins by calming that response gently, without forcing change, and allowing you to tune in to your body.

Today’s focus:

  • Start your morning with a glass of water (I add a drop of lemon essential oil — lemon is great for gut alkaline balance and clears stagnant energy).

  • Take a few slow, deep breaths (try a block of 3 breaths). Do this regularly throughout the day when your body needs it.

  • Set a simple intention for the next 5 days.

Reflection prompt:

What’s one small thing you’d love to feel differently by the end of this Reset? 

Feel free to send me your thoughts - I’d love to hear from you.

You’ll find each day's steps inside your guide - remember, it’s the small, consistent actions that create meaningful change.

You’re off to a superb start. 



"The journey of a thousand miles begins with a single sip… and a single breath.”

Day 2 — Calming Your Nervous System

 & Creating Ease 

Today we’re focusing on calming your nervous system and creating a sense of ease in your body.

Today’s focus:

  • Spend 5 minutes in slow, mindful breathing
  • Gentle stretching or moments of stillness
  • Give yourself permission to pause whenever you notice tension or busyness
Supportive tools some people love:

Many participants enjoy diffusing Shinrin Yoku or Adaptiv blends during their relaxation time. 
These blends are curated to support calm, balance, and emotional steadiness - a lovely companion to today’s practice.
Check out this video on how to easily set up a daily ritual station in your bedroom or living space. 

Reflection prompt:
How does your body feel after just a few minutes of slowing down? 
Notice what shifts when you give yourself space to breathe.
Supporting your nervous system is one of the most powerful ways to support healthy cortisol patterns, and small daily rituals truly matter.

Bonus Guide:
Here is your bonus Stress & Calm Guide — great ideas to guide you naturally: 5 effective ways to calm mind & nerves

“What you feed grows -mind, body, and soul.”

Day 3 - Simple Nourishment & Check-In

Day 3  is about simple nourishment, not rules or restriction - (and a little check-in)

Today’s focus:

  • Add one extra fruit or vegetable to your meals
  • Drink clean water regularly
  • Choose foods that make you feel supported
Small choices add up quickly when made with intention. Today is really short and sweet (on purpose to keep this simple and gently soothing your nervous system)

Reflection prompt:

What nourishing choice today helped you feel more steady or energized? 
I would love to hear how you are going.  Please feel free to reply to my email or contact me here to book a quick check in. 

There’s no “right” answer here - just information. I read every reply with love and care.

You’re doing beautifully - keep listening to your body. 

“Gentle steps lead to lasting vitality.”

Day 4 — Gentle Movement & Energy

Today we’re inviting in gentle movement to wake up your energy and support your body.

Today’s focus:

  • Take a short walk, stretch, or light movement — in nature if you can, and just be playful today.
  • If you are working today take a lunch break including a walk - even if just around the block. 
  • Move in a way that feels kind, not forced — this is not a marathon, just presence.
Supportive tools some people include:

Some participants choose to support their energy and recovery with supplements such as Lifelong Vitality, MetaPWR marine-based collagen, or turmeric. These can help support joints, energy levels, and overall vitality - especially when paired with movement. 

You may already be taking supplements and that's great. I highly encourage review to all my women friends, as over time as our bodies change, and it makes sense to update to make sure your nutrients are being absorbed optimally. Check out this video on a great metapwr easy collagen and more routine and let me know if this is something you would like deeper information about.

Reflection prompt:

How does your body feel after moving today compared to Day 1? 
Notice the progress you’ve already made.

PS: Pop me a line to let me know how you’re going, or if you want to know more about my daily metapwr routine - check out this quick, less than 2 minute collagen routine I follow video.  It’s a beauty - super simple, super supportive.




“Integration is where transformation takes root.”

Day 5 —INTEGRATION & SURPRISE BONUS

You’ve made it to Day 5 — and before we do anything else, pause for a moment and acknowledge yourself. 👏

Over the past few days, you’ve given your body space to slow down, soften stress patterns, and begin restoring energy. That alone is powerful. Today isn’t about doing more. 
It’s about anchoring what you’ve begun so this reset doesn’t end - it continues.

Today’s Focus: Integration

Your Day 5 Practices:
1️⃣ Choose ONE thing to carry forward
Look back over the past four days and ask yourself: What felt most supportive for my body?

It might be:
  • A calming breathing pause
  • A grounding evening ritual
  • Diffusing a supportive blend
  • Moving more gently
  • Nourishing your body more consistently
👉 Choose one practice you’ll keep this week. That’s your anchor.

2️⃣ Create a daily “calm cue”. Pick one small, consistent cue that signals safety to your nervous system. 

Examples:
  • Diffusing a calming scent at the same time each evening - and having this set up "good to go"
  • Placing a hand on your heart before bed and meditating to your fave energy frequencies (here is my fave spotify playlist)
  • Stepping outside for morning light or bare feet on the grass to ground
  • Taking nutritional support at the same time daily
Consistency helps the body feel safe — and that’s where cortisol balance begins.

3️⃣ Body check-in (2 minutes)

Place a hand on your body and ask quietly: What do I need more of right now?
No fixing. 
Just listening. 
This is how trust with your body is rebuilt.

 A Surprise Bonus for You

Many women find that once the body starts to settle, clarity around the next priority naturally emerges.
To support you, I’m offering a 🎁complimentary 1:1 Wellness Check-In 🎁or frequency profile or both. 

This gentle session covers:
  • Stress, sleep, and cortisol patterns
  • Energy and digestion
  • Toxic environments and how they affect hormones
  • What your body may need next
Before booking, please complete a short 2-minute body clarity Survey so our time together is meaningful:

Once completed, you’ll receive the link to book your session or you can book in here and meanwhile do the survey. 
This is completely optional - simply here as support.

To complete your frequency profile - go here - This will guide you as to how to start your Olylife frequency journey and is an incredible step for allowing your body to align, be in tune and raise your frequency. 

This reset doesn’t end today - it becomes part of how you care for yourself moving forward.

If you feel drawn to continued guidance and community, I’ll share what that can look like soon - gently and without pressure. 

I’m so glad you took this time for yourself. Well done! 👏👏👏

With love and care,
Carolyn x 


“Integration thrives in spaces where you feel seen, guided, and gently held.”

"Loved your 5-Day Reset experience? 🌿 

If you feel ready to continue exploring gentle ways to support your energy, calm, and wellbeing, 

I’d love to invite you inside the Essential Health Sanctuary Community. 

Your personal invitation is here 1 min

Enter the Sanctuary

FOLLOW ON FROM INTEGRATION

Now that your reset has settled, I want to share something I see again and again. 

After supporting stress and cortisol gently, many women notice:

  • Clearer body signals
  • Better sleep patterns
  • More stable energy
A quiet awareness of what they actually need next.
This is the integration phase — where real change begins.

You don’t need to rush or decide anything. 
Just notice what feels different… and what still wants support.

If you’ve enjoyed feeling supported through this reset and sense that your body is asking for 

continued guidance, you don’t have to navigate that alone. 

The Essential Health Sanctuary is a calm, supportive space where we go deeper — gently exploring 

stress, sleep, hormones, energy, and everyday wellness in a way that fits real life. 

It’s where these small practices become sustainable rhythms, supported by education, 

community, and ongoing care.


For those who feel a quiet nudge to share what’s helped them - whether with family, friends, or a wider community - the Sanctuary also offers pathways to learn, grow, and lead from lived experience, not pressure. Some arrive simply to feel better. Others discover a deeper purpose unfolding naturally over time.